Strength Full Body Training Split” – Legs, Chest/shoulders/Tri, Abs, Back/Bis, Lower Leg
35 Minute Running Clock
1) Good Mornings – 5×8 (bend knees more so you can go heavier)
2) Barbell Bench Press – 5×5 (heavy)
3) GHD Sit-ups (weighted) or Weighted Sit-ups – 5×15
4) DB Pullover – 5×8-10 (heavy)
5) Tibialis Raises – 4×15 (same or a little heavier than last wk)
—Try to complete all 5 exercises every 7 minutes. First set of each movement can be lighter, but try to increase for the remaining sets.
Conditioning
2k Row For Time (compare to your 2k Ski)
WOD Notes: Goal is 7:30-9:30 for women & 7-8:30 for men. Set your monitor to count down from 2000 meters, so you get an exact time.
Assistance
a) Banded TKE – 3×25 each leg
b) Weighted Foam Roll T-Spine: Accumulate 3 minutes
—Hold DB/plate on chest. Spend 1 min bear hug & the rest with one arm OH at a time.